How to calculate calorie goals according to NROLFW

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Replies

  • Coco_Puff
    Coco_Puff Posts: 823 Member
    So this for everyone even though age is not a factor? At 54, I would expect that my metabolism would be slower and that would need to be factored in.
  • aekaya
    aekaya Posts: 163 Member
    bump
  • modernmom70
    modernmom70 Posts: 373 Member
    another question
    If your BMI is 18-24.9:
    Multiply X by:
    On non-workout days: 1.6
    On workout days: 1.8


    If your BMI is >25
    Multiply X by:
    On non-workout days: 1.5
    On workout days: 1.7

    So for me, I'll do
    Non-workout days: X = 1222.54 * 1.6 = 1956 calories
    Workout days: X = 1222.54*1.8 = 2201 calories

    do you memorize your "workout day" calories and just try to hit that on MFP (because, as far as i know, there is no way to have two different calorie goals on MFP).. AND are these net calories or just overall calories on workout days?


    In the past I would just change it every day. You could set your calories at the higher number and on your non workout days you'd be technically under.

    I made an excercise in mfp for the extra calories called "Lifting Day Extra Calories"
  • modernmom70
    modernmom70 Posts: 373 Member
    So this for everyone even though age is not a factor? At 54, I would expect that my metabolism would be slower and that would need to be factored in.

    Yes, the formula in the book also has an age range componant in it.
  • Coco_Puff
    Coco_Puff Posts: 823 Member
    So this for everyone even though age is not a factor? At 54, I would expect that my metabolism would be slower and that would need to be factored in.

    Yes, the formula in the book also has an age range componant in it.

    So is there another step in the book to allow for age I need to complete, or would I just follow the steps outlined in this forum?
  • modernmom70
    modernmom70 Posts: 373 Member
    So this for everyone even though age is not a factor? At 54, I would expect that my metabolism would be slower and that would need to be factored in.

    Yes, the formula in the book also has an age range componant in it.

    So is there another step in the book to allow for age I need to complete, or would I just follow the steps outlined in this forum?

    At the end of the OP's post when you get into multiplying your bmi the op is listing the under 35 years multipliers. So you would use the same formula except for over 35 years:

    If your bmi is 18-24.9 then:
    Non workout day x 1.4, active workout day x 1.6, strenuous work and workout day 1.8
    If your bmi is more than 25 then:
    Non workout day x 1.2, active workout day x 1.4, strenuous work and workout day 1.6

    But you should really get the book, if you are going to follow the program you need it.
  • yogibella
    yogibella Posts: 321 Member
    bumperoo~! really want to get the book:)
  • flipperflapper
    flipperflapper Posts: 16 Member
    Bump
  • katlynx6
    katlynx6 Posts: 68
    bump!
  • coopersmom2006
    coopersmom2006 Posts: 839
    I'm VERY curious about all this and plan on delving into the research/numbers a bit more when I have a chance. I actually requested the book from my library and hope to have it in hand soon. I'm around my goal weight but want to get VERY ripped up in the abs/arms/back so this might be what I've been missing. :)
  • osorio1
    osorio1 Posts: 63
    Bump
  • loligon
    loligon Posts: 2
    Thanks! I just honked hardcore this weekend and, after some research, decided it was probably that I was not eating enough. I nervously upped my calories from 1200 to 1500, and was really worried I would not lose any weight that way. With these calculations, it seems I could be eating more than that! I feel much better now. :)
  • sashy19
    sashy19 Posts: 8 Member
    Thank you for posting this. I just bought the kindle edition of this book, and started reading today, but had not hit any actual recommendations yet. E-books are a pain to flip back through, so I'm glad to have found this all laid out clearly!

    There should be a way to set "bookmarks" on your Kindle - it's very useful for books like NROLFW with charts, etc. hope that helps. :)

    Actually you can add various bookmarks and notes on a Kindle. Do a quick Google search for "how to bookmark kindle" and you will find step by step instructions.
  • pamfm
    pamfm Posts: 93 Member
    Thank you for posting this. I just bought the kindle edition of this book, and started reading today, but had not hit any actual recommendations yet. E-books are a pain to flip back through, so I'm glad to have found this all laid out clearly!

    There should be a way to set "bookmarks" on your Kindle - it's very useful for books like NROLFW with charts, etc. hope that helps. :)

    Hey, I hope this helps... I have an older Kindle and I can set bookmarks. Here is how I do it. I just click the menu button when I'm on the page I want to bookmark. Then there is a "Add a bookmark" option. I just click it. Then, later, I can just open the book, click menu and click "View my notes and marks". It lists all of my notes and bookmarks, go to the one I want, click and it takes me there.

    Thanks. I discovered the bookmarks by accident today, and I did bookmark the most important pages. I have a Kindle Fire, but I've only had it for a couple months, and I usually only use it for internet and magazine subscriptions. I still prefer bound paper novels!
  • GlorytoGodalone400
    GlorytoGodalone400 Posts: 26
    Bump
  • caseydimples
    caseydimples Posts: 173 Member
    Bump
  • fittiephd
    fittiephd Posts: 608 Member
    So this for everyone even though age is not a factor? At 54, I would expect that my metabolism would be slower and that would need to be factored in.

    You're right, it does mention different things for different ages, at the time I was just posting this to help out a friend without leaving all the info in a comment, and I knew she wasn't over 35 years old, so I didn't mention that part. Here's that info:

    BMI 18-24.9 and AGE over 35 years
    No workout: multiply by 1.4
    Active workout day: by 1.6

    BMI >25 AND AGE over 35 years
    No workout: multiply by 1.2
    Workout: multiply by 1.4






    Also, to others, I cannot be more clear in stating this is the NET amount you should be eating each day on NON WORKOUT days. The "workout day" calculation is not Net, that is total calories because it is accounting for the expenditure on working out. If you expend more than ~250 cals on your workout, eat back all the rest of those too!

    Note the part where I mention that he says you can cut 300 cals from the numbers you get from this if you really feel that you should be eating less. I know it seems like a lot, but I cannot emphasize more that it's significantly better for you and that if you want to be healthy you should seriously consider suggestions like this and also do more of your own research into the topic if you feel the need to. It's your body and it's important to understand how it works if you're going to be manipulating it.
  • fittiephd
    fittiephd Posts: 608 Member
    another question
    If your BMI is 18-24.9:
    Multiply X by:
    On non-workout days: 1.6
    On workout days: 1.8


    If your BMI is >25
    Multiply X by:
    On non-workout days: 1.5
    On workout days: 1.7

    So for me, I'll do
    Non-workout days: X = 1222.54 * 1.6 = 1956 calories
    Workout days: X = 1222.54*1.8 = 2201 calories

    do you memorize your "workout day" calories and just try to hit that on MFP (because, as far as i know, there is no way to have two different calorie goals on MFP).. AND are these net calories or just overall calories on workout days?


    In the past I would just change it every day. You could set your calories at the higher number and on your non workout days you'd be technically under.

    I made an excercise in mfp for the extra calories called "Lifting Day Extra Calories"


    That's basically what I did, I just use "circuit training" at 30 min and have it set at 250 calories manually, just like how you would if you had a HRM and were manually entering cals. But if you're doing something besides lifting, estimate that however you normally would and add it as exercise and eat back those cals.
  • Elzecat
    Elzecat Posts: 2,916 Member
    Bump. Thanks for sharing.
  • araxiedyck
    araxiedyck Posts: 127 Member
    bump
  • heybales
    heybales Posts: 18,842 Member
    I was wondering if I still do this if my only exercise right now is walking.. I walk at least 25 miles a week on my days off. Anyone know?

    Depends.

    If walking 3mph or slower, just a gentle workout, then no, that is just more daily activity - which is exactly where the deficit comes from. That type of walking helps with your fat loss. Especially if you don't have much other daily activity.

    If faster or on hills and really breaking out a sweat and breathing very hard and heart racing for the whole time - that's a workout.
  • scheeri
    scheeri Posts: 7 Member
    Bump
  • SammyKatt
    SammyKatt Posts: 363 Member
    That seriously can't be right. That would mean I would need to eat over 2000 cals a day on non workout days?
  • mishmash81
    mishmash81 Posts: 22
    bump for later :D
  • islaybower
    islaybower Posts: 57
    I'm trying to believe this (I would LOVE to believe this), but I really struggle with the idea that I could lose weight netting 1,700 calories a day. I've read all the info, I get the deal, but I just can't quite believe it, given that I'm averaging a fraction less than that at the minute and not really shifting weight at all.
  • Tenar13
    Tenar13 Posts: 49 Member
    bump
  • keiraev
    keiraev Posts: 695 Member
    It is really scary. I have just set my calories to 1600 NET which is my maintenance according to MFP but NROLFW suggests I eat 1900 calories on a non exercise day!

    Really don't know what to do. I have completed Stage One already but plan to start Stage Two next week. Think I may slowly start to increase from next week. Maybe stick to the 1600 on Non Workout days but make sure I eat back every single last calorie burned on lifting days:smile:
  • shannonbillows
    shannonbillows Posts: 16 Member
    New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day:

    Step 1: Find your weight in Kilograms
    Take your weight and divide it by 2.2 = your weight in kilograms.
    For example, I weigh 131 lbs, so in kilograms I weigh 59.55 kg

    Step 2: Calculate your Resting Metabolic Rate
    Multiply your weight in kilograms by 7.18
    (MY example:) 59.55*7.18 = 427.54

    Now add 795
    795+427.54 = 1222.54
    We'll call that number X

    Step 3: Calculate your BMI
    Use this chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
    For example, I am 68 inches and 131 lbs, so I am about a 20 BMI.

    Now:

    If your BMI is 18-24.9:
    Multiply X by:
    On non-workout days: 1.6
    On workout days: 1.8


    If your BMI is >25
    Multiply X by:
    On non-workout days: 1.5
    On workout days: 1.7

    So for me, I'll do
    Non-workout days: X = 1222.54 * 1.6 = 1956 calories
    Workout days: X = 1222.54*1.8 = 2201 calories


    Now, the book says that if you are also trying to lose lbs, you can subtract up to 300 cals from both days.

    So I can eat NO LESS THAN a NET calorie count of 1656 calories, or 1901 if I worked out that day.

    I'm starting at 1700/1950 for now, might go up a little more as my body gets used to eating this much. I was at 1300 so it is a big change for me!!!

    The book also recommends doing 40/30/30 carbs/fat/protein. To set all of these manually, you can do a custom goal setting in MFP.

    These calculations are approximations based off of averages, thus if you try it for a few weeks and you find it's not working how you want it to, then you can change it. The workout-days account for ~250 calorie burns because it is for ~30 min lifting sessions. If you do high intensity cardio one day and burn more than that, then you should eat more than that.

    Good luck to all!

    Hey, i know Alen Cosgrove is a fantastic author and has vast knowledge in training but weight loss really comes down to how much you want to lose and in how much time

    1. Fat is not metabolically active. for a kilo of fat to sit on your body you burn about an extra 2 calories a day. if someone is 30 kilos over wight that equation would let that person eat huge amounts of calories, i'm a male at 6ft and i don't need to eat any more than 2000 cals and that's on working and training days.

    2.your bmr is your bmr it wont change, you will have pretty much the same resting metabolic rate and the person who is the same sex and height as you. you metabolism is largly made of of your organs, bones and yea a little bit for muscle. but for you to function frm day to day just to stay alive...thats what you are actually eating for. if you eat less you will lose fat if you eat more you will gain

    i highly recomend you and anyone trying to lose weight. find out your bmr and eat 500 cals less as a bar minimum. if you want to lose fat faster it a little less each day. You will not starve!

    i highly recomend reading up on Eat stop Eat by brad Pilon
  • pukekolive
    pukekolive Posts: 237 Member
    In reply to the response given to the walker:

    I think this would depend on how much of a workout the walking is for the walker - I am 262 pounds and work up to 145-150bpm on my HRM for quite long periods of time (a good 85% of my Max HR) and the fastest I walk is 3mph, most of my walking is at 2.5mph.

    At this stage this represents the hardest cardio I do as I am so unfit and the longest I can sustain cardio is walking for 3-5 miles non-stop.

    Obviously as I get fitter, I will speed up and walk longer as well but at this stage there is no way I can call 2.5mph 'leisurely' as MFP suggests as it is just under my top speed of 3mph.
  • tabi26
    tabi26 Posts: 535 Member
    New Rules of Lifting for Women suggests using these guidelines for calculating how many calories to eat each day:

    Step 1: Find your weight in Kilograms
    Take your weight and divide it by 2.2 = your weight in kilograms.
    For example, I weigh 131 lbs, so in kilograms I weigh 59.55 kg

    Step 2: Calculate your Resting Metabolic Rate
    Multiply your weight in kilograms by 7.18
    (MY example:) 59.55*7.18 = 427.54

    Now add 795
    795+427.54 = 1222.54
    We'll call that number X

    Step 3: Calculate your BMI
    Use this chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
    For example, I am 68 inches and 131 lbs, so I am about a 20 BMI.

    Now:

    If your BMI is 18-24.9:
    Multiply X by:
    On non-workout days: 1.6
    On workout days: 1.8


    If your BMI is >25
    Multiply X by:
    On non-workout days: 1.5
    On workout days: 1.7

    So for me, I'll do
    Non-workout days: X = 1222.54 * 1.6 = 1956 calories
    Workout days: X = 1222.54*1.8 = 2201 calories


    Now, the book says that if you are also trying to lose lbs, you can subtract up to 300 cals from both days.

    So I can eat NO LESS THAN a NET calorie count of 1656 calories, or 1901 if I worked out that day.

    I'm starting at 1700/1950 for now, might go up a little more as my body gets used to eating this much. I was at 1300 so it is a big change for me!!!

    The book also recommends doing 40/30/30 carbs/fat/protein. To set all of these manually, you can do a custom goal setting in MFP.

    These calculations are approximations based off of averages, thus if you try it for a few weeks and you find it's not working how you want it to, then you can change it. The workout-days account for ~250 calorie burns because it is for ~30 min lifting sessions. If you do high intensity cardio one day and burn more than that, then you should eat more than that.

    Good luck to all!

    Hey, i know Alen Cosgrove is a fantastic author and has vast knowledge in training but weight loss really comes down to how much you want to lose and in how much time

    1. Fat is not metabolically active. for a kilo of fat to sit on your body you burn about an extra 2 calories a day. if someone is 30 kilos over wight that equation would let that person eat huge amounts of calories, i'm a male at 6ft and i don't need to eat any more than 2000 cals and that's on working and training days.

    2.your bmr is your bmr it wont change, you will have pretty much the same resting metabolic rate and the person who is the same sex and height as you. you metabolism is largly made of of your organs, bones and yea a little bit for muscle. but for you to function frm day to day just to stay alive...thats what you are actually eating for. if you eat less you will lose fat if you eat more you will gain

    i highly recomend you and anyone trying to lose weight. find out your bmr and eat 500 cals less as a bar minimum. if you want to lose fat faster it a little less each day. You will not starve!

    i highly recomend reading up on Eat stop Eat by brad Pilon

    My BMR is 1450.....so what you're suggesting is that I eat only 950? (1450-500=950) I can gaurantee you that at 950 calories a day, I would surely starve ;) lol.

    Thank goodness I have enough sense to research what my body needs, otherwise you would have just put me on the most ridiculous "diet" of my life lol.
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